Comparing Nutrients in 100 grams Sweet Potato VS Boiled Sweet Potato no Skin

Macros Ratio

	Protein	Fat	Carbs
Sweet Potato	7%	1%	92%
Boiled Sweet Potato no Skin	7%	2%	91%

Macro Nutrients

	Sweet Potato	Boiled Sweet Potato no Skin	Recommended Dietary Allowance
Energy	2.97% 86kcal	2.62% 76kcal	2900kcal per day for Men 19-50 years
Fat	0.052% 0.05g	0.14% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.056% 0.018g	0.097% 0.031g	32g per day for Men 19-50 years
Omega 3	0.063% 0.001g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.076% 0.013g	0.36% 0.061g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.5% 20g	13.6% 17.7g	130g per day for Men 19-50 years
Sugars	5.77% 4.18g	7.9% 5.74g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0.97% 0.7g	0.59% 0.43g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0.96g	% 0.54g	g per day for Men 19-50 years
Sucrose	% 2.52g	% 1.43g	g per day for Men 19-50 years
Fiber	7.9% 3g	6.58% 2.5g	38g per day for Men 19-50 years
Protein	2.8% 1.57g	2.45% 1.37g	56g per day for Men 19-50 years

Vitamins

	Sweet Potato	Boiled Sweet Potato no Skin	Recommended Dietary Allowance
Vitamin A	78.8% 709μg	87.4% 787μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.5% 0.078mg	4.67% 0.056mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.7% 0.061mg	3.6% 0.047mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.5% 0.56mg	3.36% 0.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	12.7% 0.17mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	5.83% 1.75μg	4.6% 1.38μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.75% 11μg	1.5% 6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.67% 2.4mg	14.2% 13mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.73% 0.26mg	6.27% 0.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.5% 1.8μg	1.75% 2.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Potato	Boiled Sweet Potato no Skin	Recommended Dietary Allowance
Calcium	3% 30mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	16.8% 0.15mg	10.4% 0.094mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	7.63% 0.61mg	9% 0.72mg	8mg per day for Men 19-50 years
Magnesium	5.95% 25mg	4.3% 18mg	420mg per day for Men 19-50 years
Manganese	11.2% 0.26mg	11.6% 0.27mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	6.7% 47mg	4.57% 32mg	700mg per day for Men 19-50 years
Potassium	9.9% 337mg	6.76% 230mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	3.67% 55mg	1.8% 27mg	1500mg per day for Men 19-50 years
Zinc	2.73% 0.3mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	2.1% 77.3g	2.17% 80g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Sweet Potato vs Boiled Sweet Potato no Skin:

• Raw Sweet Potato has 1.4 times more Vitamin B1, 1.3 times more Vitamin B2, 1.4 times more Vitamin B5, 1.3 times more Vitamin B6, 1.3 times more Vitamin B7 and 1.8 times more Vitamin B9 than Boiled Sweet Potato without Skin.
• While Boiled Sweet Potato without Skin contains 5.3 times more Vitamin C and 3.6 times more Vitamin E than Raw Sweet Potato.
• Both Raw Sweet Potato and Boiled Sweet Potato without Skin have similar amounts of Vitamin A, Vitamin B3 and Vitamin K per 100 g.
• Both Raw Sweet Potato as well as Boiled Sweet Potato without Skin have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Sweet Potato vs Boiled Sweet Potato no Skin:

• Raw Sweet Potato has 1.6 times more Copper, 1.4 times more Magnesium, 1.5 times more Phosphorus, 1.5 times more Potassium, 3 times more Selenium, 2 times more Sodium and 1.5 times more Zinc than Boiled Sweet Potato without Skin.
• Both Raw Sweet Potato and Boiled Sweet Potato without Skin have similar amounts of Calcium, Iron, Manganese and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled Sweet Potato without Skin contains 1.4 times more Sugars than Raw Sweet Potato.
• Both Raw Sweet Potato and Boiled Sweet Potato without Skin have similar amounts of Energy, Carbohydrate, Fiber and Protein per 100 g.
• Both Raw Sweet Potato as well as Boiled Sweet Potato without Skin have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 100 g.